For TimeMetconBenchmark
Jacinto Storm
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
69Double-Under
69Air Squat
69Push-Up
69Pull-Up
69Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
69Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
69Deadlift
↳ 95/65 lbs (43/29 kg)
69Double-Under
Coaching Tips
Strategy
- 1Break the Pull-Ups and Push-Ups into smaller sets (e.g., 10-15 reps) to prevent fatigue.
- 2For the Wall Ball Shots, maintain a strong core and focus on a consistent depth in squatting.
- 3During the Double-Unders, focus on rhythm and timing; keep the jumps minimal and use wrists to turn the rope.
- 4Consider pacing the Kettlebell Swings; keeping them unbroken can save time but may lead to fatigue later.
- 5Prioritize form over speed, especially on deadlifts; avoid rushing to maintain safety and effectiveness.
Safety Considerations
Technical Focus
Watch for lower back rounding during Deadlifts and Kettlebell Swings.
Recommended Warm-Up
General Warm-Up:
- Row (or Bike) - 2 min easy
Dynamic Mobility:
- 5 per leg Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 per ankle Ankle Circles
Activation Drills:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Push-Ups(Use a controlled motion.)
- 10 Kettlebell Swings (Light Weight)(Practice hip hinge movement.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements where necessary.
- 1
double unders
- 2
air squat
- 3
push up
Knees on the ground for Push-Ups
- 4
pull up
Banded Pull-Ups
- 5
wall ball shot
Weight: 16/10 lbs (7.26/4.54 kg)
- 6
kettlebell swing
Weight: 40/26 lbs (18.14/11.79 kg)
- 7
deadlift
Weight: 75/50 lbs (34.02/22.68 kg)
Scaled
Reduce weights by ~40% and substitute movements if needed.
- 1
double unders
Single-Unders
- 2
air squat
- 3
push up
Knees on the ground for Push-Ups
- 4
pull up
Ring Rows
- 5
wall ball shot
Weight: 10/8 lbs (4.54/3.63 kg)
- 6
kettlebell swing
Weight: 26/18 lbs (11.79/8.16 kg)
- 7
deadlift
Weight: 45/35 lbs (20.41/15.88 kg)